Post Snatch Loads, Back Squat Loads and Workout Rounds Completed to CommentsComplete the Burgener Warmup for 3 rounds before class begins. During the skill segment, set a bar to 50% of your 1RM full squat Snatch. Perform a total of three reps each minute, as described, on the minute for 8 minutes (24 reps total). These should be light and the goal is good technique.

For the strength segment, follow the warmup progression and then complete 5 sets of 4 reps at 75% 1RM. Rest no more than 2 minutes between these work sets. The entire strength segment shouldn’t take longer than and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid.

For the conditioning workout, scale the Power Snatch to 60% 1RM of your full Snatch. This should be slightly heavier than the load you used in today’s skill segment. Sub parallette jumps for DUs as necessary.